PE Exercise Routines
Taylor Harris 
FOR ALL EXERCISES ON CARDIO EQUIPMENT, LOOK AT THE CHART ABOVE
AND TRY TO MAINTAIN A HEARTRATE BETWEEN HEALTHY
HEART AND AEROBIC for your weight
type
These exercises are
designed to done during an hour-long period (approximately)
Exercise 1 (Floor
Routine)
Warm-up: Start with a 15-minute walk
Main Activities: Next do 20 lunges
Followed by 30 jumping jacks
Do 15 pushups and 15 sit-ups
Perform 2 planks for 2 ½ minutes each
Jump rope for 10 minutes
Throw any size medicine balls for 5 minutes
Cool Down: Lift any weights for the remaining time (ideally there should be 10 minutes left)
Exercise 2 (Cardio)
Warm-up: Start out on the bike for 15 minutes (for all warm-ups, try to maintain a comfortable pace. DonÕt start out too fast.)
Main Activities: Next
walk on the treadmill for 20 minutes or run for 10 minutes 
Workout on the elliptical for 15 minutes
Cool Down: Return to the bike if you have any time remaining
Exercise 3
(Weightlifting)
Warm-up: Start out lifting hand weights and doing a few stretches
Main Activities: Do 3 sets of 15 pull-ups on the Gravitron
Lift 2 sets of 10 with 30-50 pound weights on the overhead press
Do 1 set of 10 on the abdominal with 25-50 pound weights
Go to any weight lifting machine that involves your legs and lift 4 sets of ten with 40-60 pound weights
Cool Down: When done lift any hand weights of any desired weight for remaining time (if any left)
Exercise 4
(Combination of floor and cardio)
Warm-up: Jump rope for 5-10 minutes
Main Activities: Run on the treadmill for 10 minutes
Do 20 jumping jacks followed by 20 burpees
Go on the bike for 7.5 minutes
Workout on the elliptical for 7.5 minutes
Do 2 sets of 15 push-ups or crunches
Cool Down: Finish with running along a floor ladder
Exercise 5
(Combination of cardio and weightlifting)
Warm-up: Start out with a fast-paced walk or jog on the treadmill for 15 minutes
Main Activities: Lift 2 sets of 15 with 40-60 pound weights on the leg press
Exercise on the elliptical for 15 minutes
Lift one set of 10 with 25-45 pound weights on the compound row
Lift another set of 10 with 25-45 pound weights on vertical chest
Cool Down: End the workout with 10 minutes on the bike
Exercise 6
(Combination of floor and weightlifting)
Warm-up: Start with 2 sets of 3-minute wall sits
Main Activities: Do 3 sets of 10 dips on the Gravitron
Do 20 sit-ups
Perform 30 jumping jacks followed by 20 lunges
Lift 2 sets of 15 with 20-30 pound weights on the preacher curl
Jump rope for 5-7 minutes
Cool Down: Finish this workout by lifting on the desired weight machine with the desired weight (1 set of 15)
Exercise 7
(Combination of floor, cardio, and weightlifting)
Warm-up: Workout on the elliptical for 5 minutes
Main Activities: Do 2 sets of 3-minute planks on the floor or a mat
Lift 2 3 sets of 10 with 20-40 pound weights on the leg extension
Run on the treadmill for 10 minutes
Do any floor exercise of your choosing for 5 minutes
Lift 2 sets of 15 with 30-50 pound weights on the prone leg curl
Cool Down: Use any remaining time to exercise on the bikes
Sources (For
pictures):
á http://forwardfit.com/wp-content/uploads/2012/05/Heart-Rate-zone-chart.jpg
á http://blog.bookrenter.com/wp-content/uploads/2012/02/jumping-jacks.jpg
á http://www.mensfitnessandmore.com/wp-content/uploads/2010/03/elliptical_machine_weight-loss.jpg
á http://media3.onsugar.com/files/2011/11/45/1/192/1922729/fb37a0f02815fd5b_assistedpullup.jpg
á http://www.jtxfitness.com/media/catalog/product/j/t/jtx-sprint7-motorised-treadmill-02.jpg
á (All other pictures were not from the internet)